WARM UP: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 10 Snatch Balance at 40-50% of 1 RM Snatch Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg)CORE: Med Ball Wall Toss: [...]
Major: Chest & Legs Minor: Shoulders, core 3 rounds for time 10 Step back lunges, each leg (75-100lbs dbs or barbell) 10 Dips with 3 second eccentric lower Rest 3 mins 10 minute AMRAP Using same DB’s #60/40 on the same bench 6 DB Squat Cleans 12 DB Bench press 4 min rest 4 Rounds [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: for time 5k run every 2 mins stop and complete 15 pushups Recovery: Hips and Hamstrings
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4x3 4 Sets 2 Strict Muscle Up + 3 Muscle Up + 5 Ring Dips Workout: Every 8 min x4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# 15 Kettlebell Swing 32/24kg [...]
Today is a Rest Day Here is you Mobility for the Day!
Today is an Active Rest day for the program! Today aim for 10,000 Steps or some active recovery that you enjoy. A day that keeps your max heart rate under 70% (walk, hike, yoga, swim, etc.) Recovery: Rest Day Recovery
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets WOD: For time 21 Pull-ups 15 Cal bike 9 Stone 175# x 4 *Notes: If no stone use a heavy dball, sandbag, or tire. Strength: Squat snatch: Complete 7 sets of 5 reps every 1:30 Snatch pulls: Complete [...]
Here’s today’s Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers WOD: For Time Complete 8 Rounds of: 300 Meter Run 8 Bench Press At Bodyweight Rest 5-15 min [...]
Warm-Up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups OCR STRENGTH: Max Effort 1 rep max Front Squat Work up to a 1RM gradually increasing weight each set, 2 minutes between heavier efforts 5-5-3-3-1-1-1 until max OCR WOD: For Time Buy in: 2:00 accumulated hollow [...]
Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important. I know momentum feels good but you can keep this up with a day that [...]
Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important. I know momentum feels good but you can keep this up with a day that [...]
Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: Complete as many rounds as possible in 20 minutes of: • 45/35-lb. Barbell overhead squats, 20 reps • 45/35-lb. Barbell back squats, 20 reps • 400-meter run Recovery: Shoulders and Spine
